Master the core 12-exercise HICT circuit

The original protocol: 12 bodyweight exercises, 30 seconds each, 10-second rest between — done right, it is genuinely hard.

Why it works

The circuit pairs upper-body, lower-body, and core exercises in alternating fashion, allowing local muscle fatigue to recover while the cardiovascular system remains engaged. This design maintains heart rate at a high percentage of maximum throughout the circuit, providing aerobic stimulus that a single-muscle-group sequence could not sustain. Alternating between muscular demands also enables higher overall training density than conventional circuits.

How to do it

1. Perform these 12 exercises in order, 30 seconds each, 10 seconds rest: jumping jacks, wall sit, push-up, abdominal crunch, step-up, squat, tricep dip, plank, high knees, lunge, push-up with rotation, side plank.
2. Move immediately to the next exercise after each 10-second rest — the transition time is part of the design.
3. Each exercise should feel hard by 20 seconds; if it does not, you are not working at sufficient intensity.

Evidence

The HICT protocol was designed and published based on exercise physiology principles; Klika and Jordan’s paper outlines the theoretical basis. Direct RCT evidence on this exact protocol is limited; evidence for HIIT and circuit training generally is moderate. (mechanistic)

The 7-minute version is a minimum dose; the original paper suggests multiple rounds for greater benefit. A single circuit is more than nothing but should not be mistaken for a complete fitness protocol for most people.

Sources

• Klika & Jordan (2013), "High-Intensity Circuit Training Using Body Weight," ACSM’s Health & Fitness Journal

Common mistake

Performing the exercises at a comfortable pace — the protocol only delivers its designed physiological stimulus at genuinely vigorous effort. "I could do this all day" means it is not working.